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SINGLE KNEE-TO-CHEST STRETCH AND A BRIDGE PROGRESSION

SINGLE KNEE-TO-CHEST STRETCH AND A BRIDGE PROGRESSION

December 10, 2022

Disclaimer: These exercises should only be used for education purposes. These exercises and any others should not be attempted without consulting your physician or physical therapist.

We are featuring the single knee-to-chest stretch and a bridge progression this month.

Click here to download a PDF of the exercises.

Single Knee to Chest

  • With your knees bent, lie on your back.
  • One foot above the surface
  • Keep your knees in line with your chest until you feel a stretch.
  • Keep it down for 30 seconds, then repeat the process 3 times per side

Bridge

  • Place your head on the back and bend your knees.
  • To tighten your buttocks, raise your hips towards the ceiling approximately 8-10 inches
  • For 5 seconds, hold your bottom up
  • Repeat the process 10 times

Bridge with Ball Squeeze

  • On your back, lie on your stomach, and bend your knees 90 degrees. Ball your hands between your knees.
  • Keep your buttocks lifted 8-10 inches above the surface.
  • For 5 seconds, hold your bottom up
  • Repeat the process 10 times

Bridging with Leg Extension

  • Place your head on the back and bend your knees.
  • To tighten your buttocks, raise your hips towards the ceiling approximately 8-10 inches
  • Keep one knee extended while elevating hips and keeping pelvis level.
  • For 5 seconds, hold your bottom up
  • Repeat the process 10 times

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